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The sunny days between all of the cloudy, rainy ones are giving us some hope for brighter days. Many families are making plans for the summer, and it’s exciting to finally be anticipating more time spent outdoors. We want our clients and community to enjoy a safe and healthy season, so we thought we’d share some basic and natural tips. High temperatures and sunny days can mean adjusted dietary and health requirements for the whole family.

1. Fluid replacement: During day trips, team sports, active play and afternoons at the beach, be sure to drink plenty of water and encourage your children to do the same. But skip the sports drinks-Children don’t often sweat excessively, especially during moderate play. Any fluids your child may lose are easily replaced with plain fresh water. Sports drinks contain unhealthily high doses of sugar, artificial colors and flavors, and chemical additives –so be careful what you reach for to replenish fluids and quench thirst.

2. Choose healthy frozen treats: Popsicles and other frozen snacks are a family favourite during the summer –and they can be enjoyed as part of a healthy diet. Skip the artificially flavoured freezies and sugary ice cream, and make your own snacks instead. Opt for frozen bananas, smoothies, or homemade popsicles that use natural sugars and flavours.

3. Be sun-smart. Choose a high SPF sunscreen and remember to re-apply every 1-2 hours that your family is in the sun. When possible, take refuge in the shade and minimize direct sun exposure to your skin. Have your children wear brimmed hats and light, cool clothing. You may want to avoid sunscreens that contain oxybenzone, a chemical that is thought to affect hormone levels and cellular health. And it goes without saying- children of all skin types and tones need sunscreen. For fair-skinned children, choose an SPF of 30 or higher.

4. Support your immune system, particularly before big day trips or family vacations. Eat a vitamin-rich diet that features lots of vegetables and probiotics, and be sure to get plenty of vitamin C, even during warm weather. If you know your children are picky eaters during travel, plan ahead when you pack. Take multi-vitamins and easy-to-grab nutritious snacks. Front-load their diet on busy days by sneaking some extra fruit and veggies into a breakfast smoothie.